Depends upon what went first when you got dropped, your aerobic system or your legs? Looks like in this case, it was your heart&lungs. How did your legs feel at the time? If they felt fine, then use bigger gears next time. This will stress the legs more and the aerobic-system less. This is where having a straight-block cluster comes in handy as you can adjust leg-effort in 5-rpm increments.
Training with short intervals & sprints will work on the legs. Longer intervals, tempos and long hillclimbs will help with the cardio system.
Last edited by DannoXYZ; 12-02-06 at 03:57 PM.